Skill AMRAP 7 Minutes 25′ Handstand Walks (sub w/20 handstand touches) 30 DU (sub 15 Du Attempts) THEN… 3 Rounds: 10 Front Squats, 185/135 15 Box Jumps, 24/20 20 Pullups Coach Jenny doing Handstand walks at “Test Your Metal” last SummerRead more

AMRAP 5 Minutes 5 Strict Pullups 10 Pistols EMOM 7 3 Power Snatches Then…. 3 Rounds 100m Run 20 Burpees 100m Run 20 Toes to Bar 100m Run 20 Air Squats 100m Run 10 Power Snatch 135/95 *Perform burpees and air squats outside at gate where we run our 200m.*   Meow Mix and Broke Leg Meg, chasing down Dr. Spicy    Read more

  Happy Father’s Day! 3 Rounds for time of the following KB complex (RX don’t put the KB down the entire round) 10 Kb Snatch  5L/ 5R, 70/53 10 Clean & Press 5L/5R 10 Goblet Squat 10 Goblet Lunges (5 ea. leg) Stepping back into lung knee must kiss the floor 10 1 arm alternating swing 10 1 arm row 5L/5R 10 KB swings  Read more

10am: Open Gym 11am: Endurance WOD 30 Min AMRAP “Cindy” w/ a partner 200m Farmers Grip Carry, (2) 25lb/(2) 15lb plates While 1 person completes rounds of cindy, the other person will be doing farmers carry “grip style” Noon’ers showing off the wormRead more

*Reminder: No working out past 9 am due to the Fortify seminar Choose a Hero Ryan 5 Rounds 7 Ring Muscle Ups 21 Burpees OR…. Danny AMRAP 20 Minutes 30 Box Jumps or Step Ups 24/20 20 Push Press 115/85 30 Pullups   Doug and ET during Partner FridayRead more